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Do You Really Need Protein Powder?

Protein powders are processed foods made up of a variety of ingredients. Their most basic form is derived from milk (whey is a byproduct) or egg whites. Vegan and plant-based options derived from soy, hemp, peas, and other sources are also available.

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Protein Powder

You may have noticed a neighbour or coworker running around with a shaker or jar full of a cloudy-looking drink. It’s most likely a protein shake, and they could be drinking it for a variety of reasons. Protein powder is a popular ingredient, and sales are expected to increase at an 8.4% annual rate between now and 2028. If you’ve never used one, you might be wondering if you need one. The answer is — it depends.

What is Protein Powder Actually?

Protein powders are processed foods made up of a variety of ingredients. Their most basic form is derived from milk (whey is a byproduct) or egg whites. Vegan and plant-based options derived from soy, hemp, peas, and other sources are also available. Protein powders may also include added sugars, artificial sweeteners and flavours, probiotics, vitamins, minerals, and even caffeine or creatine. As a result, some powders are more processed than others, and some are healthier than others.

So Do You Really Need Protein Powder? 

The quick answer is no. You can easily obtain natural protein sources such as eggs, chicken breasts, fish, beans, milk, cottage cheese, nuts, seeds, and whole grains. Athletes use protein powder because they need more protein and it is convenient. Athletes generally require 0.54 to 0.91 grammes per pound of body weight per day, carefully timed before and after workouts to maximise muscle recovery and growth. For example, if you run 25 to 30 miles per week, you might want to follow up tough workouts with 20 grammes of protein and some carbs, 1 cup plain Greek yoghurt with berries and whole-grain cereal, or 2 scrambled eggs with a whole-wheat English muffin and a piece of fruit. When you’re pressed for time, reaching for a shake or a bar is tempting. Just keep in mind that taking supplements you don’t need is never a good idea, and you don’t want extra protein to turn into extra calories. So, why use protein powders when you can get protein from natural sources?

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How Does Taking Protein Powder Benefit You?

1. Helps To Building Muscles

Protein powder’s primary function is to provide protein to the human body, and it is required for men and women who want toned and healthy muscles and bodies. This protein is necessary for muscle growth. The excess protein in your diet is converted into energy. The liver and muscles store this energy. Vegan protein powder can help you with muscle gain and you will be able to build strong muscles if you use protein powder.

2. Recovery after a Workout

A protein-rich diet can assist in the repair of damaged muscles and tissues as well as the growth of muscle cells. As a result, athletes may benefit from using protein powder to hasten recovery from post-exercise muscle soreness. Many studies show that taking protein supplements after exercise can help with recovery by reducing muscle damage, improving muscle performance, and increasing muscle protein synthesis.

3. Weight management

Protein-rich foods and supplements may keep people feeling fuller for longer. People who feel full eat smaller portions and snack less frequently, which can help them maintain a healthy weight or lose weight.

According to a 2017 review, whey protein supplementation may reduce body weight and total fat mass in people who are overweight or obese.

It may also lower blood pressure, total cholesterol, and other cardiovascular disease risk factors.

4. Good for Your Digestive Health

It is impossible to overstate the importance of proper digestion; as a result, health and nutrition researchers are increasingly focusing on the digestive system and gut health.

To begin with, rotating proteins is necessary, and while many products improve gut health and dietary approaches aid digestion, this is one of the best practices to start. You should try to avoid consuming the same protein source, whether from food or supplements, on a daily basis for an extended period of time.

How to Use Protein Powder?

Vegan protein powder is used in the same way that other protein powders are. You can take it with milk or water in the morning and evening, and you can use it as a pre-workout or post-workout supplement, depending on your diet.

You can mix it into any drink, such as a smoothie, shake, or juice. It will give your drink a creamy and delicious appearance. If you have taste preferences, there are many flavoured vegan protein powders on the market that you can purchase.

Over to You

Protein powders can benefit a wide range of people, including athletes, older adults, vegetarians, and vegans. They provide a quick and convenient source of complete protein. They may also contain additional nutrients.

However, not everyone requires more protein. Protein supplements are unlikely to be needed by people who eat a high-protein diet rich in fish, meat, and eggs and do not engage in strenuous weight training.

Before using protein powder to supplement their diet, people should choose a high-quality product and consult with their doctor or dietitian.

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Health

India registers 313 new Covid cases, active cases reach 2,041, 3 deaths recorded in last 24 hours

The currently available data suggests that the JN.1 variant is neither leading to an exponential rise in the new cases nor a rise in the hospitalization and mortality.

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India saw a single-day rise of 313 new Covid cases, while the active caseload has declined to 2,041, the health ministry said on Saturday.  Three deaths: two from Karnataka and one from Maharashtra were reported in the last 24 hours.

According to the ministry website, the number of active cases in the country stood at 2,331 on Friday. The number of cases of Covid had dropped to double digits till December 5, but it began to start increasing after the emergence of a new variant and cold weather conditions.

 According to reports after December 5, the highest single day rise of 841new cases was reported on December 31, 2023, which is 0.2% of the peak cases reported in May 2021. Of the total active cases, a large majority of these (around 92%) are recovering under home isolation.

The currently available data suggests that the JN.1 variant is neither leading to an exponential rise in the new cases nor a rise in the hospitalization and mortality. India has witnessed three waves of Covid in the past with its peak incidence of daily new cases and deaths being reported during the delta wave in April June 2021.

 At its peak, 414,188 new cases and 3915 deaths were reported on May 7, 2021. Since the pandemic started in early 2020, there have have been 4.5 crore people who have got infected and this has resulted in the death of 5.3 lakh persons in a total time span of four years.

According to the ministry data, the total number of persons who have recuperated from the disease are 4.4 crore with total recovery rate recorded is 98.81%. A total number of 220.67 crore doses of Covid vaccines have been administered in India so far.  

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Health

India registers 605 new COVID-19 cases and 4 deaths in last 24 hours

The number of people who have recovered from the disease has gone up to 4,44,81,341, an increase of 648 since Sunday morning. In Kerala a 70 year-old male with chronic obstructive pulmonary disease (COPD) and 81year-old male with T2DM and HTN, and in Karnataka, a 48 year old male with CA and TB died, while one person in Tripura succumbed to COVID.

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India recorded 605 fresh COVID-19 cases and four deaths in the last 24 hours. The active cases have increased to 4002, while India’s overall COVID case tally stands at over 4.5 crore (4,50,18,792). The death toll was recorded at 5,33,396 with four new deaths – two from Kerala and one each in Karnataka and Tripura – reported in the last 24 hours, the data updated at 8am stated.

The number of people who have recovered from the disease has gone up to 4,44,81,341, an increase of 648 since Sunday morning. In Kerala a 70 year-old male with chronic obstructive pulmonary disease (COPD) and 81year-old male with T2DM and HTN, and in Karnataka, a 48 year old male with CA and TB died, while one person in Tripura succumbed to COVID.

The Indian Council of Medical Research (ICMR) reported that 11,838 doses of the vaccine had been administered in the country till January 7. The data is a compilation of the Integrated Disease Surveillance Programme (National Centre for Disease Control), media bulletins and websites of various states at 8am on January 4.

As the winter season sets in, health experts are highlighting a sudden surge in viral infections, influenza, and COVID-19 cases. Dr Nikhil Modi, a senior pulmonologist at Indraprastha Apollo Hospital, pointed out that the decrease in temperature leads to increase in moisture in the air, low wind speed and also causes an increase in pollution levels. This contributes highly to various infections.

Due to the decrease in temperature the fog combines with the pollution in the air which further leads to the formation of smog. This condition of the atmosphere can cause different types of infections and difficulty in breathing. Both the state and the central government are keeping a close watch on the new Omicron Subvariant JN.1. J.N.1 is a Variant of Interest (VOI) which is under intense scientific scrutiny.   

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Health

India records 774 new Covid-19 cases, 2 deaths in 24 hours

The number of daily cases was in double digits till December 5 but it started to rise again amid cold weather conditions and after the emergence of new Covid-19 variant, JN.1.

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India on Saturday had a single-day rise of 774 Covid cases while the number of active cases stood at 4,187, the Union health ministry said. As many as two deaths – one each from Tamil Nadu and Gujarat were reported in a span of 24 hours. Of the 4,187 active cases, the majority (over 92%) are recovering under home isolation.

The number of daily cases was in double digits till December 5 but it started to rise again amid cold weather conditions and after the emergence of new Covid-19 variant, JN.1. The central government has asked the state government and union territories to maintain a constant vigil amid an upward trend in the number of Covid-cases and the detection of the JN.1 sub variant in the country.

According to reports after December 5, the highest single-day rise of 841 cases was reported on December 31, 2023, which was 0.2% of the peak cases reported in May 2021. A health official said that the JN.1 variant is neither leading to an exponential rise in new cases nor a surge in hospitalisation and mortality in the country.

The Karnataka government has made the Covid test mandatory for those with Influenza like illness (ILI) or Severe Acute Respiratory Illness (SARI). Karnataka Health Minister Dinesh Gundu Rao said more than 7000 tests are being done every day and the COVID positivity rate is 3.82%. The positivity rate in the state has not come down yet.

He said those with symptoms are being monitored and tested. Those who are in isolation at home have been told to take extra care. He added it is expected that the trend of decreasing Covid cases may start next week in Karnataka. India has witnessed three waves of Covid-19 in the past with the peak incidence of daily cases and deaths being reported during the Delta wave during April-June 2021. At its peak 4,14,188 cases and 3915 deaths were reported on May 7, 2021.

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